weights/cardio splits for MMA

[gimp]

hey, I was taking classes in MMA last year for about 5 months...loved it, but, couldn't do my weight routine (5days/week with a trainer) and keep the MMA classes going. Now, I'm gonna concentrate on fighting...I just like the competitive nature of it more than just lifting all the time to compete once maybe twice per year in BB comps.

here's the thing..I wanna maintain my size/strength and still be able to give it my all in my MMA classes

last year I would gas out sooo quickly and couldn't fully participate. this year I wanna drop my training to 3 maybe 4 days per week. to concnetrate more on MMA...

what do you guy's do?

 

[Kane Fan]

I train 4 x a week VERY abbreviated
like 4 sets a day, total

 

[gimp]

can you be little more specific...I was reading about splits and I read that you should train for explosiveness?.... and I was told to do more strength type training (right now I do lots of high reps and supersets). what about cardio? do you do any other than the fighting?

 

[Judo Tom]

i feel stupid for repeating this statement but it has really helped me a great deal.

once you have a good strength base in the core lifts (squat,dead,bench,mpress) you are better served focusing on olympic lifts (or safer derivitatives) and high rep low rest training (1set of 40 rest 10sec 1set of 30 10sec rest 1 set of 25 for example)

this way you become very explosive.. and your muscles will be able to maintain that explosiveness late into the fight..

if you want more details just ask

 

[Kane Fan]

I like a pretty different style of training from what Judo suggests
what I do is 4 days weight training with quite a low volume
strength focused
then I get my endurance from sparring and working the bag and running etc
I dont run very much but my endurance has actually gotten a lot better from working the bag
do you have the book power to the people?

 

[Judo Tom]

nope whats the book about?

got this from a judo guy for other judo guys but i would assume it works well for any grapplers.. striking is not my thing really..

i used to train exactly how (in theory) you do very low volume focusin on strength.. but i noticed a diminishing result on the mat even as the #'s in the gym went up so i was looking for something else..

first i started with the high rep low rest stuff and in 2-3 weeks i noticed a huge jump in endurance during a fight like i could just exerct more force and for a longer time and later into the fight my muscles still felt fresh..

then i started doing olympic lifts and i noticed that my takedowns and throws became much faster/sharper and i was able to score more often and get higher scores from them as well

again this is assuming the person is already in good shape and strong if you dont have a very good base of strength you have to build that first or my theory sucks imo

ahh im so psyched cause i can finally start liftin again.. ive be nursing a bad rotator cuff for a long time.. i cant wait..

good luck!

 

[Kane Fan]

it's a book about general strength training
it has 3 basic Cycling programs that work well for strength gains